Name: Playbook - Uzoma Obilor - W3/D3 BACK DAY 🥷🏽
Uploaded: 2022-12-01T17:27:56.631Z
Duration: 90 min
Description: W3/D3 BACK DAY 🥷🏽

1.)Deadlifts (5 X 6-12 reps)
2.)Double DB Rows (5 X 6-10 reps)
3.)T-Bar Rows (5 X 6-12 reps)
4.)Close Grip Lat Pulldown (5 X 6-10 reps)
5.)Assisted Pull Ups (4 X 6-10 reps)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Start with back flat and dumbbells in arms 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB Double Arm Rows

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar Rows

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

W3/D3 BACK DAY 🥷🏽

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